A. 1&1/4 front squat 4 x 6-8. Rest 2:00.
(70 x 8, 75 x 8, 80 x 6, 80 x 6. Still feel weak in the front squat, definitely one of my major weaknesses.)
B. 5min AMRAP:
5 x squat cleans @ 70kg
2 x muscle ups
(4 rounds. Set off to try hit a round every minute but the combination of both pulling exercises three me off a bit. Lungs were fine, just wasn’t used to that combination but really enjoyed it)
C. 5min AMRAP:
5 x thrusters @ 47.5kg
5 x CTB pull ups
(5 rounds and 5 thrusters. Set off thinking of 6 rounds or 30 reps of each. Knew that a Fran like 9 rounds performance wasn’t going to happen due to the previous work and I havn’t done much thruster work in a while but was happy enough with it to be honest.)
D. 5min AMRAP:
(Hit 80 reps. 8 sets of 10 unbroken. I had 75 wall ball in my mind as a target so once I got the first 40 done I knew 80 was possible at that pace. I think 100 would’ve been a great score for me but didn’t want to push that hard knowing that 5mins of T2B was coming.)
E. 5min AMRAP:
Sets of 5 unbroken T2B.
(12 sets or 60 T2B. Grip was fine and lungs were fine but my hip flexors and abs fatigued. I was working on drawing my knees high then kicking out instead of long arcs of movement and swinging out in front. Felt good for the first 2-3 mins and thought I might hit 15 sets but then I fatigued. Overall enjoyed the whole session.)